How to Choose the Right Pair of Running Shoes

Have you ever thought about what it means to find the perfect fit in choosing your running shoes?

A comfortable pair of running shoes that fits you nicely doesn't just serve the purpose of preventing blisters. It can also aid your training progress and race performance in the long-term.

Believe it or not, there is a science to the way you walk or run. And there is a suitable pair of shoes out there for everyone, depending on various factors such as your feet type, biomechanics, weight and surfaces you run on.

Considerations

Proper shoe fit

Sizing across and within brands vary. So try the shoes on and if possible, take them on a test run. If not, run on the spot to see how you feel in them. Ask questions like: Does a proper forefoot strike feel comfortable? Is my foot sliding around inside the shoe? Do they allow my toes to spread out naturally when I land?

Zero or minimal heel drop

A heel drop is the sole height from the heel to the toe. Finding a pair with less than a 6mm drop is ideal as it encourages a forefoot to mid-foot strike as opposed to a heel strike, bettering your running performance and reducing muscle and joint wear.

Wide toe box

The toe box of a shoe refers to the portion of the shoe from the mid-arch to the toes. That area should be cut extra wide to allow full movement of the shoes while running.

Elastic shoe laces and tightness

Paying attention to shoe laces may seem like a redundant effort to improve performance. However, having a consistent tightness without being too tight or too loose can affect feet lifting effort. Moreover, it will be best to choose elastic quick tie laces over standard ones to ensure that laces will not come undone.

There is a suitable pair of shoes out there for everyone.

Feet Types

Shoes designed to compensate for the impact of your feet can prevent injuries and improve the structural alignment of your feet. This helps to improve your performance. Different feet types produce different wear patterns. This determines where pressure is emphasised when you walk or run. There are 3 main types of shoes:

#1 Feet type - Over Pronator

Feet description Feet have low arches that roll inwards

Shoes type Motion-control shoes to keep feet better aligned with legs

Key features Dual density midsoles, roll bars or foot bridges with medical support

Shoe example Mizuno Wave Alchemy 12

#2 Feet type - Neutral Pronator

Feet description Average gait with equal weight distribution across feet